August 17, 2009
Better Bites: Vegetable Burgers
I love veggie burgers! My favorite kind to buy from the store is just your standard Boca Burger, but you can easily make them at home with various ingredients for a healthy alternative when you want to cut out a little meat.
This version pairs summer vegetables, that some of you probably have coming out of your ears, with beans and rice to make a hearty, yet healthy alternative to the standard burger. Dress it up however you like it, pair it with some oven fries and/or a side salad and you've got the perfect meal!
What You'll Need:
1 small zucchini, chopped
1 small yellow squash, chopped
1 portabella mushroom cap, chopped
1/2 a red onion, chopped
1/2 a sweet onion, chopped
Extra virgin oil
Freshly ground black pepper
1 ear of corn, stripped from the cob
1 carrot, shredded
1 cup of cooked black eyed peas
2 cups of cooked chick peas
2 cups of cooked brown rice
Preheat oven to 450 F. (Note: I like to do this part in my toaster oven. It doesn't heat up the house as much!)
Chop zucchini, yellow squash, mushroom and onions and place on a baking sheet. Drizzle olive oil. Sprinkle with sea salt and freshly ground sea salt. Place veggies in a preheated oven and roast until veggies are tender. About 20-30 minutes. Set aside and let cool slightly.
In a food processor (or if you don't have one with a potato masher or food mill) process chick peas and black eyed peas until smooth. (Note: If you want you can use a little of the liquid from cooking the beans if it doesn't smooth out well. If you are using canned beans you can use a little liquid from the can.)
In a large glass bowl mix together corn kernels, shredded carrots, roasted vegetables, processed beans, rice and eggs until completely incorporated.
Preheat oven to 425 F.
Next spray a 2/3 cup measuring cup with non-stick spray and place the filling into it packing it tightly. Turn the "burger" out of the cup into a baking dish that has also been sprayed with non-stick spray:
Bake for 20-25 minutes or until golden brown:
I like to serve these on toasted flat bread with a little mayo:
But you can top them however you like!
Makes 11-12 veggie burgers.
Notes: You can add in other vegetables if you like, or season the mixture to your liking. Cajun seasoning it good, or even Old Bay.
Posted by Dianne at August 17, 2009 8:27 AM
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Can you freeze them?
Posted by: mums at August 17, 2009 6:22 PM
Yes! I froze most of this batch.
Posted by: Dianne at August 17, 2009 7:07 PM